7 Day Vegan Meal Plan For Beginners With Vegan Meal Recipes - Part 2

Category: Others/ Misc

Presentation Description

Here is the 2nd part of our7 Day Vegan Meal Plan of day 3 to day 5. In this presentation, you will get to see the some amazing vegan and whole plant based recipes of all 3 courses in a day. And also, the post has some equipment free daily fat blasting workouts for easy weight loss. For more details, visit https://strongbodygreenplanet.com/7-day-easy-vegan-plan/


Presentation Transcript

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7 D A Y E A S Y V E G A N P L A N – D A Y 3 B R E A K F A S T :   B L U E B E R R Y A L M O N D C H I A P U D D I N G 1 cup almond milk 1/2 cup frozen or fresh blueberries 2 tablespoons chia seeds 1 scoop vegan protein powder or other sweetener like 1 sachet of Natvia 10 raw or roasted almonds roughly chopped Optional: unsweetened coconut flakes pumpkin seeds thinly sliced pear / apple a drizzle of almond butter. Mix all ingredients except nuts in a jar or other container with a lid. Cover and refrigerate for an hour or even overnight. Add nuts and any optional extras just before eating.

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7 D A Y E A S Y V E G A N P L A N – D A Y 3 L U N C H : C A U L I - K A L E T A B O U L I 1/2 medium head cauliflower chopped or 1/2 cauli and 1/2 brussels 1/2 bunch kale ripped into pieces 1/4 cup basil and oregano chopped 2 garlic cloves minced or 1/4 teaspoon garlic powder 1/3 cup pumpkin seeds 1 red capsicum finely sliced 2 spring onions finely sliced 12 sun-dried tomato halves finely sliced sea salt to taste 2-4 tablespoons nutritional yeast 2-4 tablespoons hemp seeds 1-2 tablespoons macadamia or avocado oil This meal is fab to make on mass. The tabouli mix to follow makes a huge bowl which will keep you going most of the week. around 4 serves To stir through each serve: 6 roasted pecans and a few slices of avocado. Place Cauli in food processor and pulse until it resembles rice rather than mush. Transfer cauli to a large bowl and next process the kale until finely chopped. As kale is nearly done add pumpkin seeds and pulse a couple of times. Add kale pumpkin seeds plus all remaining ingredients to the cauli and mix well. Top with roasted pecans and avocado.

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7 D A Y E A S Y V E G A N P L A N – D A Y 3 D I N N E R : P O R T O B E L L O C A P P I Z Z A S E R V E 4 8 Portobello’s or large mushrooms of choice Hemp seeds around 1/2 tablespoon per mushroom Vegan pesto around 1-1 1/2 teaspoons per mushroom Nutritional yeast 2 heaped tablespoons for the cashew cheese PLUS an extra 1/2 teaspoon per mushroom 1 cup raw cashews soaked for a couple of hours or covered in boiling water for a couple of minutes 1/4 cup sun-dried tomatoes I put them in boiling water with the cashews for a couple of minutes 1 tablespoon of garlic powder 1 tablespoon of onion powder 1 teaspoon of chili flakes 1 teaspoon of sea salt To make the cashew cheese: Drain the cashews and sun-dried tomatoes. Use food processor to blend both with 2 heaped tablespoons nutritional yeast and also the garlic powder onion powder chill flakes and sea salt. Cook the Portobello’s around 200 degrees in a tray or 2 on baking paper with a sprinkle each of extra garlic powder onion powder chill flakes. Plus in each cap 1 teaspoon of vegan pesto and a sprinkle of thinly sliced of red onion. Time is dependant on size I cooked them for around 5 minutes then added the rest of the veg and also the 1/2 tablespoon hemp seeds per mushroom. I finished with the zucchini strips 3 strips per mushroom crossed over the top of the caps to try and hold everything in a bit. Veggies of choice: 1 large red capsicum char grilled then skin removed and sliced. 3 lengthwise slices of a large eggplant baked with a little coconut oil chili onion powder and mixed herbs then sliced. 1 small zucchini in peels. Several thin slices of red onion. 1/4 of a green capsicum sliced. 1/2 a small jar of marinated artichokes sliced. I then added another 1/2 teaspoon of vegan pesto in and a 1/2 teaspoon of nutritional yeast to each cap. Cook for a further 5-10 minutes and for the last few minutes add a tablespoons of cashew cheese to each cap.

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REVERSE LUNGE SQUAT JUMP 20 reps total alternating legs D A Y 3 W O R K O U T A i m f o r 3 c i r c u i t s SUMO IN OUT JUMP SQUAT 12 reps DIP 12 reps SIDE PLANK LEG RAISE 10-20 each leg

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7 D A Y E A S Y V E G A N P L A N – D A Y 4 B R E A K F A S T :   C H I C K P E A S C R A M B L E 1/2 can chickpeas drained half mashed 1/2 red onion medium chopped 1/2 red capsicum small diced 1-2 stems spring onion diced 1/8 teaspoon garlic powder 1/2 tablespoon coconut oil 1/2 teaspoon cumin 1/4 teaspoon cayenne 1/4 teaspoon smoked paprika 1/8 teaspoon turmeric 2 stems coriander finely diced salt and pepper This recipe is for 1 serve. To serve: 1/4 avocado sliced fresh lime juice 1 tablespoon hemp seeds and / or 1 tablespoon nutritional yeast In large pan heat oil and cook onion capsicum and garlic for 5 minutes. Add chickpeas plus spring onion and stir to combine. Next add spices. Finally near end of cooking add coriander plus salt and pepper to taste. And eat adding toppings.

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7 D A Y E A S Y V E G A N P L A N – D A Y 4 L U N C H : B U R G E R B O W L 1 plant based burger patty or a serving of falafel. salad greens or zoodles from spiralized zucchini . 1/3 avocado sliced. half a grated beetroot. hummus. tahini or vegan mayo. kimchi. 1 tablespoon hemp seeds or sunflower seeds. This is a lazy meal Here we used a bought burger. There are now some really good plant based options at your local supermarket. Sometimes you can even buy falefal to serve over a home made salad. Your options are limitless however here are some ideas.

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7 D A Y E A S Y V E G A N P L A N – D A Y 4 D I N N E R : C A U L I - C R U ST P I ZZA F o r t h e p i z z a c r u s t This makes 2 huge serves for dinner or 4 serves for lunch. The recipe is curtesy of edgarraw on Instagram. I’ve just added more toppings and a side of green veg. 2 cups cauli-rice 4 tablespoons chia seeds 8 tablespoons water 1/2 cup almond meal 1/2 cup of oat or chickpea flour 2 tablespoons nutritional yeast 1 teaspoon garlic powder 1 teaspoon pink salt black pepper to taste F o r t h e m a r i n a t e d m u s h r o o m s 1 cup of sliced mushrooms 1 tablespoon coconut oil 1 tablespoon tamari soy sauce 1 teaspoon coconut sugar or maple syrup 1 teaspoon liquid smoke dash of chilli or chipotle powder black pepper to taste Preheat oven to 200 degrees C. Mix chia seeds and water well and let sit for 6 minutes. Add all other ingredients and kneed into a dough. Shape into a round of your desired thickness 1/3-1/4 inch and turn onto a cooking sheet lined with baking paper. I also coated the paper lightly with coconut oil. Cooking time will vary based on thickness of crust. Around 30-35 minutes. Once crust bottom is nice and golden let it cool on a cooling rake for 30 minutes. Mix all marinade ingredients and pour over mushrooms in a shallow dish. Sit in fridge for an hour or more. Cook mushrooms on baking paper in 200 degree oven for around 10 minutes.

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7 D A Y E A S Y V E G A N P L A N – D A Y 4 T O T O P 2-3 heaped tablespoons vegan pesto multi-coloured cherry tomatoes sliced 1/8 red onion finely sliced 1/2 ripe avocado sliced 2-3 heaped tablespoons cashew sun-dried tomato cheese F O R T H E V E G S I D E D I S H bunch of asparagus + 1 bunch of broccolini 1 teaspoon coconut oil sprinkle of chilli flakes onion powder dried herbs to taste 1 tablespoon each of nutritional yeast hemp seeds pumpkin seeds. Wash greens and slice any large bits of broccolini in half length ways so they’re a similar size to asparagus. Heat coconut oil in a baking dish and coat greens in oil. Sprinkle flavourings over greens and toss to coat. Cook greens 200 degree oven for around 10 minutes. D I N N E R : C A U L I - C R U ST P I ZZA To assemble Spread pizza crust with pesto. Arrange tomatoes onion and mushrooms. Add avocado to centre of pizza. Sprinkle with cashew cheese.  Now place pizza under grill for a further 5 minutes and serve with green veg.

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PLANK STAR-JUMP 20 reps – legs in and out equals 1 rep D A Y 4 W O R K O U T A i m f o r 3 c i r c u i t s SCISSORS 20 reps legs across each other + 20 reps up and down SIDE HIP DIP 10 reps each side SIDE RAISE FRONT RAISE UPRIGHT ROW SHOULDER PRESS 10 reps

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7 D A Y E A S Y V E G A N P L A N – D A Y 5 B R E A K F A S T :   P I N K M I N X 1/2 a Beetroot 1/4 Cucumber 100gm Watermelon 100gm Raspberries / Strawberries 8 cubes Coconut Water frozen 1 scoop Vegan Vanilla Protein Powder 1/2 cm Ginger grated Optional: 1 tablespoon nuts / seeds + fruit / edible flowers to garnish Mix all ingredients except nuts in a jar or other container with a lid. Cover and refrigerate for an hour or even overnight. Add nuts and any optional extras just before eating.

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7 D A Y E A S Y V E G A N P L A N – D A Y 5 L U N C H :   C A U L I F L O W E R - R I C E S U S H I . 4 Nori sheets 1/4 of a cauliflower head 1/4 teaspoon himalayan salt 1/4 of a fresh lime 2 tablespoons of nutritional yeast Filling 1 baked eggplant slices cooked with chili smoked paprika and coconut oil 1/3 a sweet potato baked with a sprinkle of cinnamon and mashed with fork skin removed finely diced 1/4 red onion with similar quantity of finely chopped fresh coriander stalks + leaves with 4 sun-dried tomato halves finely chopped 1/4 of a small avocado sliced 1/2 a grated zucchini tossed with 1 teaspoon of spirulina 1 tablespoon of hemp seeds Filling 2 mix of 1/2 large grated carrot + 1/2 a large grated beetroot tossed with 1 teaspoon of dulse flakes fresh peels of asparagus 3 stalks 1/4 red capsicum sliced into strips 1/4 of a small avocado sliced 1 tablespoon of vegan pesto 1 tablespoon of hemp seeds To make rice either pulse cauli in food processor till rice like or steam/microwave until soft and mash with a potato masher. Add nutritional yeast salt lime and mix well. Place 4 nori sheets one at a time on a damp cutting board and spread upper middle of each sheet with 1/4 of rice mix. Add/layer fillings as desired. Sprinkle each sheet with 1/2 tablespoon of hemp seeds. Fold over the top of the nori and roll. Use a very sharp knife to slice in rolls.

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7 D A Y E A S Y V E G A N P L A N – D A Y 5 D I N N E R :  F A L A F E L   P O R T O B E L L O B U R G E R F o r t h e b u r g e r   p a t t i e s 2 400g canned chickpeas 2 tablespoons psyllium husks 1 carrot grated 1 onion diced 1 cup fresh kale finely chopped 6 garlic cloves crushed 4 tablespoons chickpea flour or any other type of flour 1 teaspoon sweet paprika 1/2 teaspoon ground cumin Sea salt and freshly ground pepper to taste 2 tablespoons tahini olive / coconut oil 2-3 tablespoons for frying Blend chickpeas in the food processor till they have a paste-like consistency. Transfer to a large bowl and mix in all the other ingredients except the oil. Heat some oil in a non-stick frying pan. Make the patties 2 tablespoons per patty. Fry them 3 minutes on each side or till cooked. Drain the falafel patties on a plate covered with a paper towel to absorb excess oil. Other ingredients per serve by order of assembly

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7 D A Y E A S Y V E G A N P L A N – D A Y 5 D I N N E R :  F A L A F E L   P O R T O B E L L O B U R G E R A s s e m b l i n g 2 cooked Portobello caps one spread with vegan basil pesto 2 thick slices of tomato and some thin slices of red onion 1 handful of rocket or baby spinach Falafel or your fav burger pattie 1 thick slice of eggplant 1/4 avocado mashed with a little fresh coriander Optional: a tablespoon of zucchini hummus Prepare salad veg rocket tomato onion and mash coriander into avocado. Brush the eggplant and mushrooms with a little olive oil and season with salt and pepper. BBQ or grill. Assemble as in pic. These are great with Brussel or Kale crisps or Kale-slaw made with coconut yoghurt

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SLIDER MOUNTAIN CLIMBER - 20 reps D A Y 5 W O R K O U T A i m f o r 3 c i r c u i t s a n d u s e f a c e c l o t h s t o s l i d e o n SLIDER OBLIQUE MOUNTAIN CLIMBER - 10 reps each side SLIDER REVERSE LUNGE - SLIDER HAMSTRING CURL - 10-20 reps PUSH UP AND SLIDER PIKE - 10 reps SLIDER ANIMAL - 1 lap forward + backward as far as you have room 10 reps each side

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For more recipes and vegan plan visit https://strongbodygreenplanet.com/7- day-easy-vegan-plan/

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